Stress and Nutrition
Diet
A well balanced diet is crucial in preserving health and helping to reduce stress. Certain foods and
drinks act as powerful stimulants to the body and hence are a direct cause of stress. This
stimulation, although quite pleasurable in the short term, may be quite harmful in the long run. We
will look at a few of them:
Caffeine
This is found in coffee, tea, chocolate, Coke, etc. It causes the release of adrenaline, thus increasing
the level of stress. When taken in moderation, coffee can increase your alertness, increased activity
in the muscles, nervous system and heart. Consuming too much caffeine has the same effect as
long term stress. It is suggested that there is a link between caffeine intake and high blood
pressure and high cholesterol levels.
Be careful in reducing the coffee or caffeine consumption. Cutting it off abruptly can result in your
experiencing withdrawal symptoms. Reduce the consumption slowly over a period of time.
Alcohol
Like caffeine, taken in moderation, alcohol is a very useful drug. It has been shown to benefit
cardiovascular system. Alcohol is a major cause of stress. The irony of the situation is that most
people take to drinking as way to combat stress. But, in actuality, they make it worse by consuming
alcohol. Alcohol and stress, in combination, are quite deadly.
Alcohol stimulates the secretion of adrenaline resulting in the problems such as nervous tension,
irritability and insomnia. Excess alcohol will increase the fat deposits in the heart and decrease the
immune function. Alcohol also limits the ability of the liver to remove toxins from the body. During
stress, the body produces several toxins such as hormones. In the absence of its filtering by the
liver, these toxins continue to circulate through the body resulting in serious damage.
Smoking
Many people use cigarettes as a coping mechanism. In the short term, smoking seems to relieve
stress. But in the long term smoking is very harmful. Its disadvantages far outweigh its short-term
benefits. Cigarette smoking is shown to be responsible for a variety of cancers, hypertension,
respiratory illness and heart disease.
Sugar
Sugar has no essential nutrients. It provides a short-term boost of energy through the body,
resulting possibly in the exhaustion of the adrenal glands. This can result in irritability, poor
concentration, and depression. High sugar consumption puts a severe load on the pancreas. There
is increasing possibility of developing diabetes. Keep your blood sugar constant. Do not use sugar
as a "pick me up."
Salt
Salt increases the blood pressure, deplete adrenal glands, and causes emotional instability. Sea Salt
is a healthy alternative to regular salt.
Eat Food High In Fiber
Stress result in cramps and constipation. Eat more fiber to keep your digestive system moving.
Your meal should provide at least 25 grams of fiber per day. Fruits, vegetables and grains are
excellent sources of fiber. For breakfast, eat whole fruits instead of just juice, and whole-grain
cereals and fiber-fortified muffins.
Fat
Avoid the consumption of foods rich in saturated fats. Fats cause obesity and put unnecessary
stress on the cardiovascular system. High fat is believed to cause breast, colon and prostate
cancers.
Eat a meal high in carbohydrates
Carbohydrates trigger release of the brain neurotransmitter serotonin, which soothes you. Do not
eat anything that is highly processed including cookies, cakes and other sugary empty calorie
foods. Good alternatives are sweet potatoes, peas, potatoes and whole grains.
Eat More Vegetables
Your brain's production of Serotonin, is sensitive to your diet. Eating more vegetables, can
increase your brain's Serotonin production. This increase is due to improved absorption of the
amino acid L-Tryptophan. (Vegetables contain the natural, safe, form of L Tryptophan.) Meats
contain natural L-Tryptophan also, but when you eat meat, the L-Tryptophan has to compete with
so many other amino acids for absorption that the L-Tryptophan loses out. The net result is that
you get better absorption of L-Tryptophan when you eat vegetables.
Foods to Eat
Whole grains promote the production of the brain neurotransmitter serotonin, which increases
your sense of well-being. Green, yellow, and orange vegetables are all rich in minerals, vitamins,
and phytochemicals, which boost immune response and protect against disease.
Foods to Avoid
Coffee and other caffeinated beverages: If you are currently addicted to coffee, drink black tea; it
has less than a third of the caffeine of coffee, and none of the harmful oils. Fried foods and foods
rich in fat are very immune-depressing, especially when stress is doing that, as well. Reduce animal
foods. High-protein foods elevate brain levels of dopamine and norepinephrine, both of which are
associated with higher levels of anxiety and stress.